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Block Eleven

Block Eleven

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Block Eleven
  • Block 11 Week 1 WOD 1

    WEEK 1 WOD 1:

    Complete the following every 2 minutes for 3 rounds total.
    1 MINUTE Speed Jump Rope
    12 Reps TRX Inverted Row

    Using heavy dumbbells, complete the following every 2 minutes for 3 rounds total.
    1 MINUTE Speed Jump Rope
    12 DB Back Lunges

    Complete the following every 2 minutes for ...

  • Block 11 Week 1 WOD 2

    Using medium-heavy dumbbells complete the following ladder. Add 2 reps to each exercise every round. Time cap: 10 minutes.

    10 Box Jumps
    10 Deadlift to Upright Row
    10 Hip Thrust

    Using medium-heavy dumbbells complete the following ladder. Add 2 reps to each exercise every round. Time cap: 10...

  • Block 11 Week 1 WOD 3

    Using heavy dumbbells complete the following exercises for 5 rounds total.

    MINUTE 1: Walking Lunge
    MINUTE 2: Chin Ups (Sub: TRX row)
    MINUTE 3: Bicep Curl to Lateral Raise
    MINUTE 4: Bench Squats
    MINUTE 5: Bench Shuffle (up and over)
    MINUTE 6: Rest (optional)

    Weight suggestion:
    M: 20-35#+ Set ...

  • Block 11 Week 2 WOD 1

    WEEK 2 WOD 1:

    Using heavy dumbbells complete the following exercises for 3 rounds total.

    MINUTE 1: Pushups
    MINUTE 2: Db Swing
    MINUTE 3: Box Jumps
    MINUTE 4: Bench Rows
    MINUTE 5: Bench Lateral Hops (hands on bench)
    MINUTE 6: Floor or Bench Sit to Stand (and press)

    Using heavy dumbbells comple...

  • Block 11 Week 2 WOD 2

    Using medium-heavy dumbbells complete the following 20 minute AMRAP.

    25 Squats
    100 Speed Jump Rope
    10 Pull-ups (sub bench rows 10 on each)
    10 Plank Rows (5 on each side)
    25 Bear Squats
    100 Speed Jump Rope

    Weight suggestion:
    M: 20-35#+ Set DBS
    W: 12-25#+ Set DBS

  • Block 11 Week 2 WOD 3

    Using heavy dumbbells, complete 8 rounds of the following as fast as possible with good form. It’s 8 rounds today or 20 minutes, whatever comes first.

    Elevated Deadlift x 10 reps (on each leg)
    Elevated Bridges x 20 reps
    Bench Step Ups x 10 reps (on each leg)
    Bodyweight Jumping Lunges x 10 (o...

  • Block 11 Week 3 WOD 1

    Using medium-heavy dumbbells complete 5 rounds of the following. 15 minute time cap.

    10 Pullup
    10 Box Jump to Burpee
    10 Push Press
    25 Plank jacks

    Finisher:
    50 Reps Band Pull Aparts
    25 Pike Pushups
    25 bent rows with band

    Weight suggestion:
    M: 15-25#+ Set DBS
    W: 10-20#+ Set DBS

  • Block 11 Week 3 WOD 2

    Using medium-heavy dumbbells complete the following exercises for 3 rounds total.
    Plank Row to Bear Squat (2 row + 1 squat = 1 Rep) x 8 Reps
    Chest Press x 16 Reps
    Lat Pullover to Sit Up x 16 Reps

    Using heavy dumbbells complete the following exercises for 3 rounds total.
    Step Up x 16 Reps
    Jum...

  • Block 11 Week 3 WOD 3

    Using medium-heavy dumbbells complete the following exercises for 4 rounds total.

    MINUTE 1: Sump to Upright Row
    MINUTE 2: Deadlift
    MINUTE 3: Lat Pullover to Bridge
    MINUTE 4: Side Lying Hip Raise (30 seconds on each)
    MINUTE 5: Hindu Pushups
    MINUTE 6: Mountain Climber 30 seconds/Rest 30 second...

  • Block 11 Week 4 WOD 1

    Using medium-heavy dumbbells complete the following pyramid: 10-15-20-25-30. This means 10 reps of all, then 15 reps of all, then 20…

    Walking Lunges
    Db Swings
    Russian Twists
    Side Plank Dips

    Finisher: 5 minutes of the following with the hip circle on: 5 reps elevated bridges then 5 reps of hip...

  • Block 11 Week 4 WOD 2

    Using medium-heavy dumbbells complete the following exercises for 3 rounds total.

    MINUTE 1: Bench Row Right
    MINUTE 2: Bench Row Left
    MINUTE 3: Chest Press
    MINUTE 4: Bench Walk

    Using light-medium dumbbells complete the following exercises for 3 rounds total.

    MINUTE 1: Bicep Curl
    MINUTE 2: O...

  • Block 11 Week 4 WOD 3

    Using medium-heavy dumbbells complete the following 20 minute AMRAP.

    Back Lunge to Upright Row x 12 Reps (6 on each leg)
    Jumping Lunges x 12 Reps
    Step Up to Overhead Press x 12 reps (6 on each leg)
    Step Up to Hop x 12 reps (on each leg!)
    Sit Up to stand x 12 Reps
    Plank Jax x 20 Reps

    Weig...